Incorporate an upper chest and biceps workout into your weekly workout routine. Your upper chest and biceps are good muscle groups to workout together because when you work out your chest you're not often using your biceps and vice versa. This means you'll be able to exercise your biceps and upper chest with maximum intensity and more recovery time to get the best results.

Barbell Biceps Curls

Start your workout with barbell biceps curls. Certified personal trainer Davey Wavey insists that barbell biceps curls, although primitive, are the best biceps workout. Place weight plates on both sides of the barbell and hold it with an underhand grip. Stand upright and use your biceps to lift the barbell toward your chest. Pause for a moment with the barbell at your chest then repeat the exercise for 6 to 10 reps. If you're not fatigued after 10 reps, you're not putting enough weight on the barbell. To increase the size of your biceps, you want to use a lot of weight with fewer reps. Add weight until you can only complete 6 to 10 reps.

Bench Press

The bench press is another one of Davey Wavey's most recommended exercises. Make sure you have a spotter for your bench press workout because you'll want to use a lot of weight with few reps just like the barbell curls. Load the with weight plates and lie with your back on the bench. Your hands should hold the bar with an overhand grip about shoulder-width apart. Lift the bar off the rack and lower it toward your chest. It should lightly touch your chest but should not be sitting on your chest at all. Push the barbell up until your arms are fully extended. Lower the bar and repeat this exercise for 6 to 10 reps. To increase your muscle size you will have to keep increasing the amount of weight on the bar every time you are able to exceed 10 reps.

Incline Bench

The incline bench is an excellent workout for thick pecs. College strength coach Curtis Schultz describes the incline bench press as the most important upper chest workout in bodybuilding. Lean back on the incline bench between 30 and 45 degrees. Keep your feet flat on the floor and your back flat on the bench. Use an outward grip about shoulder-width apart to push the bar off the rack and lower it to your chest. Let the bar lightly touch your upper chest, just under your chin. Exhale as you push the bar up. Perform this exercise for at least three reps, but use a weight that doesn't allow you exceed eight reps. You should reach muscular failure each time you do this workout, which means you should always have a spotter behind the bench. This is also a great exercise to do with dumbbells instead of the barbell if you don't have a spotter.

Incline Dumbbell Curl

A top recommended biceps exercise by personal trainer David Robson is the incline dumbbell curl. It is also an easy transition from the incline bench press, because you'll be using the incline bench for this exercise as well. Lie back on the incline bench and hold the dumbbells down toward the ground. Lift the dumbbells up in a curl motion and rotate your wrists as you lift. Lower the dumbbells back toward the ground and complete this exercise in three sets of eight to 12 repetitions.

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About the Author

Courtney McCaffrey graduated from the College of Charleston in 2008 with a B.A. in media studies. She has served as an editor for Blooming Twig Books and the MADA Writing Services publishing company. She is now a writer on various outdoor sports such as snowboarding, skiing, surfing and bodysurfing.